Month: May 2016

Fitness Workout
Four sets of 3-minute sprints of either:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Performance Strength
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

Performance Workout
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Fitness Strength
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking
Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-
60 seconds
Rest 60-90 seconds

Performance Strength
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as
possible
Rest 2 minutes between sets.

Fitness, Performance Workout
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell
Swings or Alternating Dumbbell
Snatch
Rest 90 seconds

Fitness Strength
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

Performance Strength
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

Performance Workout
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

Fitness, Performance, Ninja Gymnastics
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
For perfect positioning:
10 Wall Walk + Handstand Walk

Fitness, Performance, Ninja Workout
Three rounds for time
30 Kettlebell Swings 32/24kg
30 Burpees
30 Toes-to-Bar

Fitness, Performance Core
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

Fitness, Performance, Ninja Strength
1.
Take 12-15 minutes to build to today’s “heavy” Power Clean
Drop back down to 65%, and then…
Take 12-15 minutes to build to today’s “heavy” Clean
2.
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
3.
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)

Fitness, Performance, Ninja
Today we will be doing the CrossFit Regional Workouts Day 2. Please come along and have some fun. Make sure you scale the load where necessary.

EVENT 1
For time:
104 wall-ball shots
52 pull-ups

Fitness: 14/10# – 10/9ft & Jumping Pull Ups
Performance : 20/14# – 10/9ft
Ninja : 20/14# – 10ft
Time cap: 6:00, Event 4 begins at 7:00

EVENT 2
Fitness:
4 rounds for time:
28 step back lunges, alternating
15 power cleans 95/65#

Performance:
4 rounds for time:
28 one-legged squats, alternating
15 power cleans 105/70#

Ninja:
4 rounds for time:
28 one-legged squats, alternating
15 power cleans 115/80#
Time cap: 10 minutes (7:00-17:00 on the clock)

EVENT 3
Fitness:
3 rounds for time:
400-m run
40 knees to chest
7 deadlifts 155/115#

Performance:
3 rounds for time:
400-m run
40 toes to bar
7 deadlifts 315/205#

Ninja:
3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts 405/275#
Time cap: 16 minutes

Fitness, Performance, Ninja
Today we will be doing the CrossFit Regional Workouts Day 1. Please come along and have some fun. Make sure you scale the load where necessary.

EVENT 1
10 squat snatches by 2:00
8 squat snatches by 4:00
6 squat snatches by 6:00
4 squat snatches by 8:00
2 squat snatches by 11:00
Fitness:
65/35 – 75/45 – 85/55 -95/65 -115/75#
Performance Weights:
75/45 – 95/65 – 115/75 -135/95 -155/105#
Ninja Weights:
135/95 – 155/105 – 165/115 -175/125 -185/135#
Time cap: 11 minutes

EVENT 2
Fitness:
10 rounds for time:
4 strict Pull Ups
7 strict handstand push-ups or L seated dumbbell press
12 kettlebell snatches
16/12kg

Performance:
10 rounds for time:
4 muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
24/16kg

Ninja:
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
32/24kg
Time cap: 20 minutes